Inline skating
Inline skating is a great way to train in the offseason for Hockey, but is also an excellent form of exercise. Inline skating is a low impact, aerobic form of exercise that can burn up to 600-700 kcal per hour. Inline skating strengthens your back, quads, hamstrings, hips and even shoulders.
It is estimated that approximately 17-18 million people try inline skating each year. While some may think that this is a dangerous activity, reported injury rates are only 3.4 per 1000 skaters (that compares to 4.1 per 1000 for bike riding). The most common injury site is the wrist at approximately 25% of all injuries. 1/3-2/3 of these injuries could be avoided or made less serious with the use of proper safety equiptment.
Proper safety equipment includes:
1. Helmet
- with certification sticker form CPSC, ASTM, ANSI, Snell
- should fit 1 inch above eyebrows to the ridge on the back of your skull
- should fit snugly on your head
- the straps from the front and rear of the helmet should form a “Y” just below and in front of your ears.
2. Wrist guards
- should have a hard plastic shell on the palm to protect your hands when you slide
- should have firm support to protect your wrist if you fall on an outstretched arm
3. Elbow pads
- should have a hard plastic shell to protect your elbows when you fall
- should be snug, without limiting your elbow mobility much
4. Knee Pads
- should have a hard plastic shell to protect your knees when you fall
- should fit snugly, without limiting your knee mobility much
Before Beginning inline skating, here are a few safety tips:
- Buy well fitting skates and safety gear
- Check your wheels and breaks for wear (rotate wheels regularly to limit wear)
- Get a lesson if you’ve never skated before
- Master a few basic moves like: braking, turning, going forward and backwards, & avoiding obstacles
- Never lean back on your skates
- Take time to stretch calves, hamstrings, quads, back and hips
- Only skate on well-lit marked trails
- Avoid hills until you are comfortable
- Don’t skate faster than your skill level allows
- Be alert for other pedestrians and Traffic
- Watch for debris on the trail—it is the most common reason for falls
Following these tips can help keep you safe and injury free while enjoying this fun form of exercise.
